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Training Log: Nobs

In the last 7 days:

activity # timemileskm+m
  Spinning 5 6:01:03 967
  Running 3 3:00:01 27.07(6:39) 43.57(4:08)
  Total8 9:01:04 27.07 43.57 967
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TuWeThFrSaSuMo

Sunday Feb 17 #

10 AM

Spinning 2:26:38 [2] +365m
shoes: Nike Pegasus 34

Solo out and back to North Berwick

70.2km / 28.7kph

Really enjoyed this, felt strong most of the way. Headwind was pretty bad on the way back but still managed to keep a decent pace. Hoppped onto a guys wheel for about 10km on the way back because was starting to go a little bit bonky.

Saturday Feb 16 #

1 PM

Running 15:00 [2] 3.15 km (4:46 / km)
shoes: Adidas Adizero Adios 3

WU

Running 30:00 [4] 8.76 km (3:25 / km)
shoes: Adidas Adizero Adios 3

AlterG: 30 Tempo

80% Bodyweight
3% Incline

Felt shit in the WU and for the first 5mins but slowly worked into it. Gradually increased the pace from 3:30/km to 3:17/km. Felt stronger near the end which was nice.

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Adizero Adios 3

WD

Friday Feb 15 #

5 PM

Spinning 50:00 [3]
shoes: Under Armour Charge Bandit 3

Steady spin with pedley and Emma. Was meant to be easy but got a bit carried away (don’t know why because I felt like shit).

Thursday Feb 14 #

3 PM

Spinning 20:00 [2]
shoes: Adidas Adizero Adios 3

Pre-AlterG with Pedley
4 PM

Running 10:00 [2] 2.05 km (4:53 / km)
shoes: Adidas Adizero Adios 3

WU

Running 40:00 [4] 10.8 km (3:42 / km)
shoes: Adidas Adizero Adios 3

AlterG: 40min Progression (4:00/km —> 3:25/km)

80% Bodyweight
3% incline

Legs felt dead on the WU lol. Ground it out though so quite happy just to do what I planned. Good news was that I could barely feel my shin. Bad news is that the physio exercises seem to have strained a ligemant of something in my left ankle. Think I’ll stop with the physio band exercises and just keep the calf raises going.

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios 3

WD

Wednesday Feb 13 #

2 PM

Spinning 1:54:25 [2] +602m
shoes: Nike Pegasus 34

Mid week ride out to north Pentlands

50.8km / 26.6kph

The first 25km were absolutely grim. Quite hilly with and absolutely filthy headwind. Coming along the A70 directly into a headwind with lorries giving me 30cm of space was not an enjoyable experience. However the last half was fun. Nice tailwind. just rolled back into the burgh. Legs were trashed from the first hour anyway. On lanes for most which was partly nice but also partly shit for my bike, so many pot holes.

Tuesday Feb 12 #

2 PM

Note

Delivered some lunch to the good folk of Edinburgh for around an hour.

Rate: £11.44/hour

Not to shabby but could definitely do better.
5 PM

Running 1:00:01 [2] 13.81 km (4:21 / km)
shoes: Under Armour Charge Bandit 3

Easy/Steady AlterG

80% Bodyweight / 3% incline

Running at 7kg heavier than last week. Shin feeling fairly similar which is good. If anything my ankle was probably more noticeable, was very stiff. Felt comfortable at this pace.
6 PM

Spinning 30:00 [2]
shoes: Under Armour Charge Bandit 3

Felt a bit pooped after the alterG but wanted to do 90 for the day (excluding Uber) went down to Tesco to get a chocolate milk and some crisps, tanned them, then back to the gym and on the watt bike. Legs felt a bit trashed but got it done.

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